Stirring cricket powder into an African stew is a natural, given that crickets were an African staple long before they became trendy in the West. Adding a couple of tablespoons to this delicious dish not only increases the protein content but also kicks up the nuttiness a notch.
Soaking time for beans
The larger the beans, the longer the soaking and cooking time. Cover with enough cold water to extend above beans by 2 in (5 cm). Set aside at room temperature overnight for no longer than 12 hours. For a shorter soak, place beans with 1/4 tsp (1 mL) baking soda in pan of cold water with 2 in (5 cm) to spare. Bring to a boil and simmer for 2 minutes. Remove from heat, cover, and set aside for 1 hour. Thoroughly drain and use as per recipe.
Time an issue?
Skip the dried beans. Replace the 4 cups (1 L) water in this recipe with just 1 cup (250 mL) and continue with recipe, cooking vegetables until tender. Then add a 19 oz (540 mL) can of white kidney beans, along with its juices, and heat through.
Spicy African Peanut Stew
Ingredients
- 2 tsp (10 mL) grapeseed or peanut oil
- 1 yellow onion, peeled and chopped
- 3 large garlic cloves, smashed and minced
- 1 cup (250 mL) dried borlotti, white kidney, or pinto beans, soaked overnight (see Tip)
- 2 tsp (10 mL) chili powder
- 1 tsp (5 mL) smoked paprika
- 1/2 tsp (2 mL) cayenne pepper
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) white pepper
- 28 oz (796 mL) diced fire-roasted tomatoes, including juice
- 4 cups (1 L) water
- 1/3 cup (80 mL) natural smooth peanut butter, at room temperature
- 3 Tbsp (45 mL) cricket powder
- 1 large yam, peeled and cut into 1/2 in (1.25 cm) dice, about 1 cup (250 mL)
- 2 large carrots, peeled and cut into 1/2 in (1.25 cm) diagonal slices
- 1 jalapeno pepper, seeded and diced
- 2 cups (500 mL) shredded collard leaves, kale, or spinach
- 1/3 cup (80 mL) roasted peanuts
- Handful of cilantro leaves
Nutrition
Per serving:
- calories352
- protein17g
- fat13g
- saturated fat0g
- trans fat0g
- carbohydrates46g
- sugars9g
- fibre11g
- sodium427mg
Directions
01
In large heavy saucepan, heat oil. Add onion and sauteu0301 until it begins to soften, about 3 minutes. Stir in garlic and sauteu0301 for 1 more minute. Stir in soaked and drained beans. Sprinkle with seasonings and fold in along with diced tomatoes, 4 cups (1 L) water, peanut butter, and cricket powder. Bring to a gentle boil. Cover, reduce heat to medium-low, and simmer for 30 minutes.
02
Remove lid and stir in diced yam, sliced carrots, and jalapeno. Return to a gentle boil. Cover, reduce heat, and simmer for 15 to 20 more minutes, or until vegetables are fork tender but not mushy. Stir in shredded collards and simmer for 1 minute or until wilted.
03
To serve, ladle into bowls and sprinkle with peanuts and cilantro. Delicious served over rice or with dosas.
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
